How To Get Fitted For Running Shoes?
most essential element of your exercise regime is
the right pair of trainers.
You'd think that a pair of running shoes is just a
pair of running shoes, but no. Nothing comes easy
these days, not even buying trainers. So before you
head to the shops, figure out what you need your new
If you are a beginner, a cross-country design will
work best because it's multifunctional, and as such
will see you through walks, runs and jungle treks.
Thankfully, most brands have clearly categorised
shoes to take the guesswork out of what you need on
the court, on grass or in the gym.
ONCE YOU'VE IDENTIFIED YOUR SOLE MATE, LOOK
INTO COMFORT LEVELS
Once you've identified, your sole mate, look into
comfort levels. Shoes that are too narrow or too
wide can lead to painful blisters and calluses.
Likewise, a toe box that isn't high enough can
irritate foot disorders such as bunions and
You should also take into account the type of arch
your feet sport. The intricate alignment of bones,
muscles, ligaments and tendons in your feet form
side-to-side (metatarsal) and lengthwise
(longitudinal) arches. As you walk or run, these
springy, elastic arches help distribute your body
weight evenly across each of your feet.
play a pivotal roll in how you walk or run. They act
as your base of support for proper mobility but are
resilient and flexible to adapt to various surfaces.
Choose shoes that accommodate your arch type.
Your feet aren't overly arched nor are they overly
flat. Look for shoes with firm midsoles, straight to
semi-curved lasts (the term "last" refers to the
shape of the sole and the footprint that the shoe is
built around) and moderate rear foot stability.
Low-arched or flat feet
You have a tendency toward excessive inward roll if
you have low-arched or flat feet.
They may cause muscle stress and joint problems in
your feet and knees because they don't support your
body as well. Look for a walking shoe with motion
control to help stabilise your feet.
High arches can result in excessive strain on joints
and muscles, as your feet may not absorb shock as
well. Look for cushioning to compensate for your
natural lack of shock absorption.
If you can't figure out your arch - type, dip your
foot into a bucket of coloured water or coat it with
fingerpaints. Step on a piece of white paper and
examine the foot print. If you can see most of your
foot, you probably have low arches. If you see very
little of your foot, you likely have high arches.
You can also look to your old shoes for clues to the
shape of your foot. Bring your old walking shoes
with you when you shop for a new pair – most shoe
professionals can give you some tips on what to buy
based on the wear of your old shoes.
All shoes eventually show signs of wear. And even if
they still feel comfortable, they might not be
providing you with enough support or shock
absorption. Pay attention to the condition of your
shoes. If the outsole is worn through, it's time for
new shoes. At least you'll know what to look out
PAY ATTENTION TO THE CONDITION OF YOUR SHOES- IF
THE OUTSOLE IS WORN THROUGH, IT'S TIME FOR NEW SHOES
GET THE BEST FIT
A good rule of thumb is to look
for comfort and fit, not fancy design. The latest
technology won't matter a bit if the shoe pinches,
pokes or hurts your foot in any way. Here are some
tips for selecting the right shoes:
* Wear the same socks you'll wear when buying the
shoes, or take the socks with you to the store. Buy
shoes at an athletic shoe store with professional
fitters or at a store where you have plenty of
* Ask the salesperson to measure both feet, measure
them yourself or have a friend or family member help
you. Stand up as your foot is measured to get the
most accurate measurement.
* If one foot is larger than the other, try on a
pair that fits your larger foot.
*Try on both shoes and check the fit. Wiggle your
toes. If you don't have at least a half inch between
your longest toe and the end of the shoe -
approximately the width of your finger - try a
* If you can detect the outline of your toes in the
top or on the side of the shoes, try a larger size
or a wider cut pair of shoes.
* Be sure the shoes are wide enough.
The side-to-side fit of the shoe should be snug, not
tight. For women with wide feet, consider men's or
boys' shoes, which are
cut a bit larger through the heel and the ball of
* Walk in the shoes before buying them.
They should feel comfortable right away.
Make sure your heel fits snugly in each shoe and
doesn't slip as you walk.